Disease Proof : Disease Proof : Health & Nutrition News & Commentary : Dr. Joel Fuhrman

Its not just citrus fruits, new findings in the journal Ophthalmology suggest older adults eating a lot of leafy greens, citrus fruits and fish are less likely to develop age-related macular degeneration (AMD), a major contributor to vision lose. Studying the diets of 4,000 adults, experts claim foods rich in omega-3s, vitamin C and E, zinc and antioxidants lower the risk of AMD. These low-sugar foods do not cause surges in blood pressure, which may harm retinas; Reuters reports.

Actually, last year researchers determined plant nutrients lutein and zeaxanthin, found in foods like spinach, kale and collard greens, promote eye health and prevent cataracts, while eating red meat 10 times week increases the likelihood of age-related macular degeneration by 47%.

In related news, a recent study showed vegetable-based diabetes offer superior diabetes control and omega-3 fatty acids, like those contained in walnuts, reduce inflammation linked to heart disease.

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New research in the Journal of Functional Foods suggests flaxseeds contain amino acids that may help lower blood pressure. The study is a little complicated, but scientists determined a protein in flaxseed meal acts as an ACE-inhibitor, lowering blood pressure and reducing angiotensin. Angiotensin causes blood vessels to contract and induces hypertension. Researchers noted that these proteins have beneficial effects in the kidneys that may also help lower blood pressure; Food Navigator reports.

I eat flaxseeds everyday. Flaxseeds are potent sources of omega-3 essential fatty acids are great sources of iron, zinc, calcium, protein, magnesium, vitamin E and folate, all potent disease-fighters, but flaxseed oil is a drag. According to Dr. Fuhrman, flaxseed oil is nothing but fat and devoid of all the nutrients that make flaxseed so good. Maybe you can use it on a squeaky door.

In related news, previous research has shown salt decreases levels of nitric oxide synthase, an enzyme that reduces blood pressure and all that high blood pressure makes it hard for kids to think.

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Ladies eat your zinc! Because new findings in the journal Diabetes Care claim increased intake of zinc may lower diabetes risk in women. Researchers studied 82,297 women and during the course of 24 years more than 6,000 cases of type-2 diabetes were documented and data obtained from a food questionnaire showed women with the highest average dietary intake of zinc cut diabetes risk by 10% and 8% for those with highest average total intake of zinc; NutraIngredients reports.

Peas are a good source of zinc. So are sesame seeds, with lots of zinc, calcium, magnesium, copper, manganese and fiber. Asparagus is good too. Asparagus is packed with zinc as well as selenium and folate. And other green veggies, like broccoli, kale and lettuce are also awesome sources of zinc.

Zinc is important for guys too. Previous studies show low levels of zinc contribute to cancer, cardiovascular and all-cause mortality risk in middle-aged men. Eek!

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